1 . emom x 5

4-6 bar muscle ups

intermadate scale reps or use a band

beginners do muscle ups from a box

2 . emom x 5

30 du + 10 hspu or 5m hs walk

intermadate scale reps, do 5-7 reps

beginners do 2 wall walks or 10 hand release push ups

3 . for time

30-20-10 overhead walking lunges

10-20-30 pull ups